Did you know that on estimate, an hour-long cycling can burn around 650 calories?

Yes, you’ve read that right! This just means that this fun exercise can have a huge impact to your over-all health and wellness. And if you are eyeing to become a better cyclist, then don’t go anywhere now because we will be discussing in this article some of best tips you need to know to improve in this sport.

First of all, if you want to become better, it is essential to be fit and healthy. To help you achieve this, all you have to do is to ride your bike more often. You can always start small. You do not have to go for long rides right away.

Another thing to consider is your outfit. Find something appropriate for the activity. Remember that safety and comfort are top priorities. If you are looking for the best cycling outfits, the most trusted brand is Gymshark. Known for their wide selection of sports and fitness clothing, you will surely find the right product for you. Just visit their official website and for big discounts, you can use a Gymshark coupon or discount code at www.thefitnessrecipes.com/gymshark-discount-codes/.

Aside from your outfit, your bike is equally important. Remember that cycling should be exciting. This is only possible with a good professional bike that perfectly fits what you need. Another thing to do is to know your speed and use it to your advantage. Set a goal for every ride. For example, you can go a mile an hour faster on your next practice. Just go with the pace that you are comfortable in.

If you want to replenish your energy during the ride, go for simple food items such as cereal bars and bananas. Think of it this way, food is the fuel to your body. If you have enough fuel, then you can also expect a better cycling performance. According to experts, you will need 60 grams of carbohydrates an hour. Use this rule the next time you plan your riding adventure to check if your food will be enough.

It will also help a lot if you work on building your core so that it will be easier to maintain your aerodynamic biking position especially for long rides. What you need to remember is that if you do the ideal low position, you will not be exposed to too much wind, which will help you to bike faster. Strengthening your core will also prevent too much strain on the back.

Moving on, you should also consider joining bike groups. This will not only help you improve your bike handling skills, but also widen your network of friends. Group rides are fun too. Being around people who has the same passion as you will definitely boost your motivation. According to a lot of cyclists, it is also a good idea to join those who ride faster than you. By doing so, you will have additional inspiration to improve your time.

The next tip is quite simple and self-explanatory. If you want to be better, you need to give your body enough time to recover. Some of the most important elements of the recovery process are rest, hydration, nutrition and stretching.

Indoor cycling, or spinning, seems like an easy activity: get on the bike, start pedalling, and voila! You’re on your way to fitness.

Unfortunately, no matter how simple indoor cycling may appear to be, there are mistakes commonly done (even by long time spinning enthusiasts) at times.

Making a mistake while spinning would not automatically result to physical injuries, but some mistakes can prevent you from getting the most out of your spinning workout.

These are some of the most common spinning mistakes you may be doing:

Not wearing the proper spinning outfit – This is one of the mistakes some indoor cyclists commit. When you get into your spinning class, make sure that you’re wearing appropriate attire, and avoid loose, baggy clothes that can be distracting to you while you’re doing the exercise. You may also want to choose an outfit that you’ll be comfortable wearing even when you are drenched in sweat from spinning. Suitable sports bra is also important to give your chest the necessary support while cycling indoors. Additionally, you should also wear proper cycling shoes that will allow your feet to stay secured on the pedal as you move so that you can focus better on your actual cycling, posture, breathing, and form.

Holding on to the handle bars tightly, for support – This is another mistake usually overlooked by indoor cyclists. The handle bars are there for safety, but you must not overuse them to support your weight while spinning. Instead, adjust your posture so that your weight is properly distributed on the lower part of your body.

Your seat is not properly set – Making sure that your seat is accurately set for your height is important in maximising the fitness benefit you can acquire from your spinning session. When your seat is properly set, you can also avoid some of the unnecessary back aches and pains you may get after indoor cycling.

Not stretching – Stretching is an important part of the entire workout and should not be skipped. Stretching will allow your muscles to adjust and elongate. Plus, stretching may also lessen the soreness and prevent injuries.

Holding your breath – Some people who practice indoor cycling may hold their breath at times, subconsciously. Don’t hold your breath; remember that your muscles need that oxygen so they can keep functioning more smoothly.

Tensing the upper body – When spinning gets a bit more challenging, it’s typical for some to tense and clench their upper body. Relax and loosen up. Focus your energy on the lower part of your body to get the most out of spinning.

These are just some of the frequent mistakes done while spinning. Avoiding these from happening can help you achieve a fitter physique much sooner. Try to avoid some of them on your next spinning class and notice the improvement you will get.

Cycling can definitely be an enticing workout not only for young adults, but for older fitness enthusiasts as well. Who wouldn’t be attracted in an activity that can help you be fit, can help you enjoy your surroundings while exercising, and can even help you save on transportation fees?

Joint and knee pains plus stress fractures are just some of the physical aches most seniors try to avoid during workouts. While these body aches, pains, and injuries are more commonly acquired from other sports like running, you aren’t likely to experience these burdens if you go for cycling instead. Knee or joint pains are an after effect of running due to the impact of your feet as they hit the hard ground, and because your feet are placed on the pedals instead of being in direct contact with the ground when you ride a bicycle, you would not suffer from these pains.

Aside from physical pains, the risk of getting a heart attack is also one of the fears seniors have that hinder them from engaging in any sport, including cycling. However, cycling can be an excellent way of strengthening your heart. The only time you should steer clear of cycling is when your physician advised that the workout is not recommendable for you.

Even though cycling can still be done by seniors, it’s always better to be prepared for safety. There are some changes our bodies go through as we age, and that’s normal. We may not be able to see as clearly as we did before and our endurance will deteriorate as we grow old too, that’s why we have to be extra careful while cycling in our senior years.

One of the safety precautions an older cyclist can take while riding the bike is to prefer cycling during daytime and under good weather conditions. Don’t take the risk of cycling at night when you may not be able to see as well as you would during the day. Cycling in the rain may also be risky since it will be more challenging to turn the corners on wet, slippery surfaces. It will always be better to be safe than sorry.

Cycling is generally good for overall health of anyone. A study performed in King’s College London and the University of Birmingham found out that specifically, for seniors, regular cycling can result to better memory function, improved reflexes, enhanced bone density, and increased endurance capacity. It’s not exactly surprising why seniors claim to feel younger thanks to cycling.

Another good thing about getting into cycling is that you can meet new people, other cyclists – you get to enjoy socialising once more.

If you want a workout that’s fun, economical, and sociable, it’s never too late to start cycling.

Cycling is one of the most enjoyable sports of our time. Aside from being a good form of work out, cycling provides gratification in many forms for bike riders. It can be a good means of transportation—relatively cheap and environment friendly. Mountain biking also offers something special that you’re unlikely to find in other sports—travelling, seeing spectacular landscapes, and getting in touch with nature. Cycling has many advantages over other forms of workout because unlike other ways to get fit, your exhaustion may be diminished by the pleasure of getting to travel to different places.

Although cycling may appear as just a light form of exercise, the case in not the same for professional cyclists. Being a professional cyclist requires years of preparation, practice, and hard work, unyielding dedication, determination, and above all, the love of cycling.

Training and preparation to be a professional cyclist call for several years of experience in bike-riding. Some pro cyclists even say that you have to start riding at a young age for you to become like them. Still, all pro cyclists have started just as common cyclists: bike riders with dreams to become pro.

If you plan on going pro in cycling, you have to be prepared. Experience is one of the keys to becoming a professional cyclist. While waiting to add years to your experience as a cyclist, you may also start working on some factors that can affect your cycling dream.

First, you must prepare yourself physically. Physical preparation includes maintaining and following a diet recommended for professional cyclists. Strength training is also a very important part of preparation as you need a body that can withstand and endure hours of intensive, strenuous cycling. You must develop and improve your muscle strength and endurance to enhance your overall performance in cycling.

Also, you must prepare yourself mentally. Mental preparation means conditioning yourself and your focus on what you truly want. You also have to be updated on cycling events and news because you can learn new information on these that can help you become a better cyclist. Read about pro cyclists to and learn from them. Look for some tips they may give out that can help you improve your biking skills and techniques. You must also be mindful of the cycling industry. Professional cyclists do not earn much from cycling itself. This is where your love for the sport comes in; becoming a professional cyclist requires sacrifice. You have to be ready to plan on having another job aside from being a professional cyclist.

Although it’s not a prerequisite to being a pro cyclist, you may consider joining biking clubs or groups. You will meet new people and probably even make friends with other cycling enthusiasts like you. You can learn some new techniques from them, too. Having cyclists as friends can also benefit you because that means you have someone to practice cycling with.

Some cyclists who want to go pro hire coaches to help them progress. Hiring a professional coach can be a great deal of help in enhancing your bike skills which are crucial in attaining your dream of becoming a professional cyclist.

Don’t hold back from joining amateur bike racing contests. No matter how small the contest is, don’t hesitate to join. It may not be as prestigious as the World Grand Tours you want to join in someday, but it’s a start. When you join races, you get to experience how it feels to compete with other cyclists. Win or lose, it adds to your experience. You will get better with every new bike race you compete in. Who knows, you may even catch the eye of a cycling scout who can recommend you.

Preparation to become a professional cyclist sure seems like a lot of work; but once you finally get to join the competitions you wanted so badly to win, your efforts will pay off. As Winston Churchill said,: “Success always demands a greater effort.”

Riding in the rain can be dangerous. Aside from the slippery road, the pouring rain can also affect your vision. But why, amidst strong rains, are there cyclists still happily riding their bikes? It seems that nothing can stop avid cyclists in doing what they love to do—ride their bikes. Should a bad weather hinder you from the pleasure of cycling?

Aside from the hazards cycling in the rain entail, it can also be quite uncomfortable to be soaked while pedaling to get to your destination. Despite the fact that there are multiple reasons not to ride while it’s raining, seasoned cyclists have found ways to do so. Cyclists who live in places where it rains frequently are used to biking in the rain.

On the other hand, cycling in a rainy weather seems inviting because of the challenge. The sense of being unstoppable also adds to the appeal of riding while raining. Proper preparation is necessary if you want to try cycling despite the rain.

One important thing to prepare for is staying dry even when it’s raining hard. Prepare to gear up for a rainy weather, wear fully-waterproof garments (jacket, thermal tights, shorts with leg warmers) not only to stay dry but also to stay warm. Wearing rubber gloves is also essential. Waterproof or rubber boots are also important as well. Your bag should be waterproof, too. Wear a helmet that will protect your head but won’t limit your vision. You may also want to wear glasses with clear lenses to protect your eyes. Avoid wearing helmets or hoods that can impede your hearing; you need to be totally aware of your surroundings especially when you’re on the road. You need to be alert and hear vehicles as they pass.

Checking your brakes from time to time is essential. Make sure that your brakes are working perfectly to avoid accidents. Brakes can be a bit harder to control when wet. Also put mudguards on your bike to prevent mud and water splashing on your face or other cyclists’ faces.

Although it may seem fun, avoid puddles as they may damage your bike and tires.

Don’t stop too suddenly. Anticipate when you need to stop and don’t press on brakes abruptly. Slow down before completely stopping to avoid slipping.

Be extra careful when turning on corners, just as with stopping, slow down. Sudden movements or leaning hastily on wet, slippery road can lead to mishaps.

Decrease your speed. Yes, it’s important to get to your destination, but it’s still better to get there safe and in one piece.

Make sure that other cyclists and motorists can see you. Use bright lights on your bike, even on your helmet.

It’s possible to enjoy the thing you love doing most even in bad weather. With proper preparation, proper attitude and proper precaution, riding your bike in the rain can even turn out to be an enjoyable experience.

No matter where, why or what bike you ride you must wear a helmet in order to protect yourself. A helmet must fit your head properly in order to protect you properly. If your helmet is ever involved in an impact or a crash you must replace it as it may no longer be able to protect you.

Helmets that fit with pads should be fitted with at least one set of foam fitting pads. The shape can be customised if you have a second set of thicker pads. If you need to lower the positioning of the helmet on your head you can remove the top pad or use a thinner one instead. By doing this you may lose a bit of cooling due to the reduced air flow but not enough for you to notice.

If you have a narrow head and there is space at the sides, adjust the side fit pads by using thicker pads. Adjust the pads so that there aren’t any large spaces, leaving some gaps will improve air flow. Make sure that the pads touch your head evenly throughout the entire circumference of your head without the fit being too tight. Over time you may find that the pads compress slightly but don’t rely on this to get a slightly looser fit.

Your helmet should sit level on your head with the front of the helmet positioned above the eyebrows or in the case of you wearing glasses just above the rim. When wearing a helmet you should be able to walk into a wall without your nose hitting it!

There are also helmets on the market that use a fitting ring rather than side pads for adjustment but we will cover those types of helmets in another article.

1.Load up on carbohydrates before any long rides. This has the effect of increasing your stores of muscle glycogen. You can do this by increasing your carbohydrate intake 48 hours prior to the ride. By increasing your muscle glycogen levels it will help delay fatigue and from “hitting the wall”. You can increase your carbohydrate intake by consuming more foods that are dense in carbohydrates such as rice, bread, pasta, potatoes etc. You can also consider taking carbohydrate supplements such as energy gels, maltodextrin or any number of carbohydrate powders from Myprotein. Myprotein is a great and inexpensive brand.

2.Practice makes perfect. You should test any nutrition strategies you would like to try before race day and during training. This will allow you to find out what works for you in terms of the amount, what you should be eating as well as timing. You should also ensure that you are able to consume food and fluids whilst cycling at the same time.

3. You should aim to consume a carbohydrate rich meal in the morning before any training and endurance based events. This will top up your glycogen reserves and make sure your body has all the energy reserves it needs for the race. Make sure you leave enough time for it to be fully digested for the maximum benefit.

4. You should always try to make sure that you are fully hydrated prior to the start of any training or race. Try and drink at least 500ml of water before the start. You can try drinking an electrolyte solution to prepare yourself for the race. You should also rehydrate during a training session with an electrolyte drinks in order to replace electrolytes lost through sweat. There is a great range of electrolyte solutions to choose from at Monster Supplements.

5. Taking caffeine before or during a race can provide a performance boost through increased energy and increasing your mental alertness. You shouldn’t try this for the first time on race day but experiment in training beforehand to figure out what dose is best for you as well as the timing.

Safety should always be one of our utmost concerns when cycling. Since the vast majority of cyclists are travelling from point A to point B we are a part of the traffic stream. Here are several things that we can do to make ourselves safer next time we are cycling.

1. Always give your bike a quick check before taking it out for a ride. That means once you have wheeled it out over storage take the time to check that everything is in working order. Make sure that the brake pads are correctly aligned so that they when the time comes they touch the rim of the wheel and not the rubber tyres. Check the condition of the gears as well as the bike chain and that everything is working as it should be. If anything goes wrong with your bike when you are on the road it can cause a lot of problems for you and other road users so take the time to make sure it is in good condition.

2. Always make use of reflectors on your bicycle to maximise your visibility to others on the roads. The majority of accidents involving cyclists happen at times when there is reduced visibility such as at night or dusk. By using reflectors, car drivers will be able to see you more easily when their headlights reflect off them. For maximum visibility place your reflectors on the front and back of the frame as well as on both wheels.3. Wearing a helmet is not optional and is quite possibly the most important thing you can do in terms of safety. You should wear a helmet every time you ride your bike and make sure that it fits correctly. A helmet could save your life, head injuries resulting from bike and motorcycle accidents, a large percentage of the times lead to death. A helmet could prevent this.

4. If you are cycling at a time of poor visibility wear clothing that is easily visible or better yet wear a reflective vest. Stay away from dark colours and stick with light color and they reflect light better and thus it will be easier for other road users to see you.

5. When cycling on the road you should follow the exact same traffic rules that cars follow. The rules are there for everyone’s safety and are the best way to keep safe. When riding your bike on the road make sure you are riding with the flow of traffic. Make sure you allow enough space for cars to pass you without leaving so much that car feels as if they can also drive alongside you.

6. You might know where you are going but nobody else does so use hand signals whenever possible. By letting other roads users know what you intend to do gives them ample time to react accordingly so that the likelihood of an accident is reduced significantly.

What you choose to wear when you cycle does depend somewhat on the actual type of cycling you want to do. If you are competing then it is probably best to choose high performance, purpose made clothing rather than what you just woke up in that day. If you are just popping down to the local post office then you can be much more relaxed over your choice of clothing.

In general , try to stay clear of clothes that are too loose and wear suitable footwear such as trainers or other types of shoes that provide support. It may be advisable to wear multiple layers so that you have some control over your body temperature.

The most important thing you should wear is a helmet, it’s not just for kids but applies to everyone. You should wear a helmet every single time you go on a bike ride as it could save your life. Make sure to choose a helmet that actually fits your head, in the event of an accident you want it to protect your head and not move out of position.

As a man you can invest in some padded biking shorts this can make cycling more comfortable by preventing chafing. For women, you should purchase a suitable sports bra that fits well and provides adequate support.

If you are new to cycling then this might come as a surprise to you but you should find a great pair of socks. Those with a bit more experience know that wearing the wrong pair of socks can make cycling uncomfortable. You need to go for a pair of socks that will help keep the moisture away, whilst not letting your feet becoming too hot. Once you find a brand of socks that you like you should stock up on them especially once they come on sale.

If you are cycling at night or other times when there is poor visibility you should wear a reflective vest. This will make you much more visible to other road users and will reduce the probability of you being involved in a road accident as the other person couldn’t see you.